Wed, 123015

   

Tasia – 263# Easy S.G Push Jerk

Competition:

Leading into Regionals Mock Weekend; so stick with the day. Added time spent, work assistance add ons + mobility / Recovery; prep for the weekend 
1st session

A. Snatch 3 Positional Pull , floor up; 7 x 1 @100% of your Snatch 

B. :25 sec sprint x 7; rest 1:45 between 

C. double DB SA Row 4 sets of 12-15 reps; as heavy as possible here 
2nd session: 

A. 30 min row – :30 on hard, :30 on easy  (easy , should maintain a 2:15 for men   2:25 women

B. 30-40’ waiters carry x 5 each arm 

C. L-Sit hold progression; accumulate few minutes (relative to athlete)

Performance:

A. Snatch 3 Positional Pull , floor up; 7 x 1 @100% of your Snatch 
B. :25 sec sprint x 7; rest 1:45 between 

Rest 15-20 min

C. 30 min row – :30 on hard, :30 on easy (easy , should maintain a 2:15 for men 2:25 women 

5 thoughts on “Wed, 123015”

  1. AM:
    A. Snatch pulls
    -125

    B. Bike sprints
    -completed

    C. DB rows
    -completed

    PM:
    A. 30 min row
    -completed

  2. Made up a bunch of stuff from earlier in the week
    Deadlifts done at 192kg
    Pulls done at 110 kg
    5rep tng snatch 90kg
    SG push jerk 140
    Ohs worked up to 110 for triple
    Push press finished at 115 for three

    Bike sprints done
    Row done

    Im tired

  3. After some coaching at the box did snatch pulls, kept it at 135

    skipped assault bike – does something bad to my quads beyond the usual. Played around with some stuff for a masters throwdown in january and put in a 2 min warm up row.

    30 minute row, :30 hard :30 real easy … definitely one of my better days with this goat.

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